Comparing Nutrients in 7 ounces Potato Skin VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Beans	18%	3%	79%

Macro Nutrients

	Potato Skin	Canned Beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	32.3% 42g	130g per day for Men 19-50 years
Sugars	NA	21.8% 15.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.27% 3.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.53g	g per day for Men 19-50 years
Fiber	13% 4.96g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	17% 9.43g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	80.4% 6.43mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	9.4% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	45.4% 681mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Canned Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Canned Beans:

• 7 ounces of Potato Skin have 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Canned Beans.
• While 7 oz of Canned Beans with Salt contain 4.6 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Canned Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Canned Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Canned Beans:

• 7 ounces of Potato Skin have 2.9 times more Copper, 2.7 times more Iron, 5.5 times more Manganese and 1.8 times more Potassium than Canned Beans.
• While 7 oz of Canned Beans with Salt contain 1.9 times more Phosphorus, 16.7 times more Selenium, 34.3 times more Sodium and 6.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Canned Beans contain similar levels of Calcium and Magnesium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Beans with Salt contain 1.6 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Canned Beans with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.